Looking for a new Routine...

[slim]

Hello all,

Classic ecto/hardgainer here. It's that time again. I finished a 12 week program last week and gained about 10 pounds to reach 150lbs with the same body fat percentage. I consumed 2500 calories per day, aiming for 3000.

Before stats:
Bench: 8x125
Squat: 10x115
DeadLift: 6x115
Bent Over Row: 10x115
Chins: N/A

After stats:
Bench: 7x145
Squat: 5x185
DeadLift: 8x135
Bent Over Row: 6x135
Chins: 13 continuous

On this routine, I was working out on average 4 days per week.

I had surgery last week and have another week and a half off before I can workout again. I've been trying to keep my calorie count high, taking a couple of whey shakes here and there as eating isn't easy, and stretching lightly on a daily basis. This week I plan on doing some body weight exercises just to keep the muscles from totally becoming impotent. Right now, I am 145 and trying my best not to go under 145...

Anyways, I'm looking for a new program to start up for 6 weeks when I am able to hit the weights again.

I was thinking of a fully body workout 2x per week. A 60 minute workout.
Squat
Bench
Lunge
DeadLift
Chins
Bent Over Row

The primary focus over the next 6 weeks being diet.. I need to get at least 3300 calories and plan on keeping a track of everything I eat.

I've done some research to find sample hardgainer workouts... 3x 4x a week, but wanted to hit you guys up to see what you thought and if you had any workout schedules... based on experience.

Cheers and thanks!

The "Kono Plan" is described in an article appearing in our Fall 2007 newsletter. Maybe this would work for you.

Read about it here:

http://www.discussfitness.com/index....&Itemid=6&ed=3

[LiftGirl]

That routine should work fine for you if you keep eating enough. I'd maybe add some OHPs. An hour is probably a little on the long side for a workout.

Keep working on that deadlift. You should be able to deadlift more than you bench, as a general rule.

Also, changing the routine is fine if you're getting bored, but if you don't want to change, and you're still getting results, it's not mandatory.

[slim]

Originally Posted by pierini

The "Kono Plan" is described in an article appearing in our Fall 2007 newsletter. Maybe this would work for you.

Read about it here:

http://www.discussfitness.com/index....&Itemid=6&ed=3

Thanks for the suggestion. The article was a great read, however correct me if I'm wrong but I don't think a full body workout 3 times a week is practical given my body type.

The old workout was working alright, I did not get the gains I desired, hence the switch up!

[.V.]

Originally Posted by slim

Thanks for the suggestion. The article was a great read, however correct me if I'm wrong but I don't think a full body workout 3 times a week is practical given my body type.

The old workout was working alright, I did not get the gains I desired, hence the switch up!

It's practical for every body type. For even more info, read one of the numerous threads about 5x5 or HST. I prefer 5x5 but got my best gains EVER on HST. As long as you are squatting in each of those 3x a week workouts...you gonna grow.

[LiftGirl]

Originally Posted by slim

I don't think a full body workout 3 times a week is practical given my body type.

What's your body type? I'm an ecto, and I do full body 3 times a week. Don't know if I'll ever go back to a split. I haven't gained huge gobs of mass, but I'm female.

Full body three times a week lets you work the big compound exercises three times a week. The big compounds are the ones that lead to the most growth. Like Andy says, you gotta grow squatting three times a week.

[.V.]

I have however adapted my 3x a week workout to 6 times in 8 days.
Day 1 - full body...the real lifts (Squat, dead, bench, row)
Day 2 - beach muscles (leg press, OHP, Curls, Crushers, Lat pulls)
Day 3 - full body...repeat of Day 1 but heavier if I can.
Day 4 - off.
Days 5-8 are a repeat of the first 4.

But seriously as long as you are squatting and deadlifting - you are gonna improve. It may not be in the cards for you to be a mass monster, but if you eat right for it you will get bigger and stronger.

If you do three days a week, eat enough, get your cardio for a healthy heart you will certainly improve. If you do what I'm doing you will likely overtrain. I'm a bad example. But I consider my case special and my penance for slacking for a year.

[LiftGirl]

Originally Posted by .V.

I have however adapted my 3x a week workout to 6 times in 8 days.
Day 1 - full body...the real lifts (Squat, dead, bench, row)
Day 2 - beach muscles (leg press, OHP, Curls, Crushers, Lat pulls)
Day 3 - full body...repeat of Day 1 but heavier if I can.
Day 4 - off.
Days 5-8 are a repeat of the first 4.

Meh, I like having four days off a week from lifting. That's another reason I like the full body three days a week method.

[.V.]

I'm sure LG, the extra recovery time is very helpful. And prevents the inevitable overtraining that will come over time without it.

[slim]

Thanks for the awesome feedback. I'll be starting next week as I still have this week off for recovery.

I'm going to do the Kono Plan for the next 6 weeks, paying particular attention and detail to my diet. I'll post the results at the end of the 6 weeks.

Thanks again peeps.

[LiftGirl]

It'll be interesting to follow you and see how it's working.

[slim]

Originally Posted by LiftGirl

It'll be interesting to follow you and see how it's working.

Just out of curiosity LiftGirl, you mentioned that you were an ecto... how long have you been doing the full body workout?

[LiftGirl]

Originally Posted by slim

Just out of curiosity LiftGirl, you mentioned that you were an ecto... how long have you been doing the full body workout?

I think I started it in August, maybe September last year. Or was it November?

I find full body tiring and challenging, but I love it!

[slim]

Alright, so I got two weeks in before I got really sick and I gotta say... this is a pretty tough workout. I found that if I worked out on Monday, then by Wednesday I am still a little sore but am scheduled to workout.. and come Friday, I'm still sore on the day of the workout too. Not only does the workout hit all the main muscle groups, but at the end of it I also feel like I've done a cardio program at the same time!

However, it is a good consistent workout. I have to ensure that I sleep lots and eat lots to keep at it. Although, I think after a few weeks I might have to switch to a 2on 1off (upper/lower) as it may be too much for me.

On an unrelated note, I got horribly sick on Friday - I had meetings at work all day long and my eating schedule got thrown waaay out of whack, plus allergy season, plus people at work being sick due to the long hours.. and come 3pm that day, I could not stop coughing and sneezing. This past weekend, I barley managed to get 3 meals combined on Saturday and Sunday. This coming up week, I doubt I'll be able to workout at all but need to get my calories back up to par.

I had been keeping count of everything I'd been eating via Google Spreadsheets and holy wow.. I'm still 800 calories short per day. I must fix that before starting the 12 week routine in May.

[.V.]

Hey slim. Sounds like you are pretty sick. Don't worry about working out now, just eat and rest to heal.

Take care of yourself so you will be able to give you workouts all the effort they deserve. If you aren't up to a workout...it can hurt you.

Get well soon.